Archived WODS

This is an archived history of Narrows CrossFit WODs. For the latest WODs, check here.

October 11, 2013


  • Skillz that Killz with Dom will be covering Bench Press and some Basic Gymnastic Progressions this Sunday at 11:00.  With more efficient movement comes exponentially better results.  Learn how to move more weight and keep your body working to its potential.  You thought you knew how to move... until you reach super-cyborg status.
  • 7 AM Morning Fundamentals start Monday (1th).  Tell your friends, wives, husbands and a few people you don't like (to humble them of course) to join in the fun.  We may have a little member referral incentive waiting for you (50% off your next months membership once they sign up for classes).


- Hatch Week 2, Day 3 - Wear your big girl panties, this is gonna be tough!

 CLICK HERE TO DOWNLOAD THE NEW AND IMPROVED HATCH PROGRAM SPREADSHEET  - Better Printing and Easier to Understand Formatting, adjust margins to "normal" for best printing (.75" all around).


Rowers and Battle Ropes >>>>